Weighted triceps dips are no joke. I figured I wouldn't even feel much of a difference with 25 lbs. I was wrong. I could barely get the final set of 6 done and that was right at the beginning of the triceps work. I also saw an article yesterday (Bodybuilding.com - 8 Chest Exercises You Haven't Tried) that referenced reverse-grip bench presses as a finisher type workout. I liked them and was really just experimenting with the weight this week. I think 120-130 is the sweet spot for now. The Omni pause pushdowns were a good cap as well. My arms and chest feel totally obliterated.

I'm also working on a few recipes that are low calorie/high protein to start developing some nutritional content for this site. I should be posting those soon. I'm also messing around with some Blogger templates and trying to find one I like. Eventually this disaster will come together.

A.M. - Weights

[Smith Machine Bench Press - 6/7/8/10
Standing Front Plate Raise - 10/10/10/10]
#{250, 240, 230, 220}
#{45, 50, 50, 50}

[Decline Smith Machine Bench Press - 6/7/8/10
Dumbbell Pullover - 6/7/8/10]
#{250, 250, 240, 230}
#{70, 70, 70, 70}

[Incline Dumbbell Bench Press - 6/7/8/10
Overhead Barbell Triceps Extension - 8/8/8]
#{150, 140, 130, 120}
#{50, 50, 50}

[Tower Cable Fly (Low) - 6/8/10-Failure
Tower Cable Fly (Med-High) - 6/8/10-Failure]
#{70, 60, 50-40}
#{70, 60, 50-40}

Dip Station (Triceps, weighted) - 10/8/6
#{Bodyweight + 25 lbs.}

Triceps V-Bar Pushdown - 8/10/12
#{100, 85, 70}

Chest Fly Machine - 6/7/8/10
#{225, 220, 215, 210}

Triceps Rope Pushdown - 8/10/12
#{75, 70, 65}

[Overhead Triceps Cable Extension (single arm) - 8/10/12
Triceps Single Handle Pulldown - 8/10/12-Failure]
#{30, 25, 20}
#{30, 25, 20-10}

Smith Machine Bench Press (reverse grip) - 10/8/6/4
#{70, 120, 120, 120}

Dip Machine (Triceps) - Failure/Failure/Failure
#{210, 200, 190}

Triceps Rope Pushdown - 3 (Omni-Contraction Pauses)
#{60}

Est. Calories ~ 1085